The Total Tri Coaching Podcast

Racing Ironman 70.3 Swansea? Join Total Tri coaches Katy and Kirsty alongside two-time overall age-group winner and Total Tri coach Jen Fernando as they break down everything you need to know before race day. From the demanding course profile and pacing strategy to nutrition, heat management, and race-day execution, this episode is packed with practical advice to help you stay calm, race smart, an...

A bad race can mess with your confidence—and the first instinct is usually to change everything. But should you? In this episode of Total Tri Coaching, Phil and Grant break down how triathletes should respond when a season feels like it’s slipping off track. They explore why disappointing results don’t always mean your training is broken, and why the first coaching decision isn’t what to change—it...

After months of consistent training, racing, and chasing fitness gains, the idea of taking a break can feel completely counterintuitive. Yet for many triathletes, a well-timed mid-season break is one of the most important parts of a successful year. In this episode, Grant and Phil discuss why athletes should consider stepping away from structured training for 7–10 days after an early-season A race...

Resilience. Mental Strength. Performance Under Pressure.   In this episode of the Total Tri Training Podcast, we sit down with Chris Recchia —former British Army officer, senior business leader, and Team GB age-group triathlete—to explore what resilience and mental strength really mean.   Drawing on experiences from military conflict, leadership, business, and Ironman racing, Chris shares powerful...

In this week’s episode, coaches Katie and Kirsty are joined by guest Chris Recchia, for a detailed guide to Ironman 70.3 Bolton. Together, they break down the course, share practical race-day strategies, and offer expert advice on pacing, preparation, and handling the unique challenges of the event. Whether you’re racing for a PB or simply aiming to have your best day out, this episode is packed w...

What is durability in triathlon — and why does it decide race outcomes?   In this episode of the Total Tri Coaching Podcast, we unpack one of the most important — and misunderstood — performance concepts in endurance sport: durability .   We explore why some athletes are extremely fit but fail to perform when fatigue accumulates, how durability differs from VO₂ max and threshold fitness, and why l...

Race day isn’t just physical — it’s mental. In this episode of the Total Tri Training Podcast, we dive into the power of mindset in endurance sport and how your thoughts, preparation, and self-belief can directly influence performance.   We explore: Managing pre-race nerves Building confidence through training Why skill development improves mindset Race-day execution strategies Evidence-based insi...

Our limited series of Ultimate Triathlon Race Guides, with Show hosts Kirsty Walker and Katy Armitage along with special guests, takes things over to the Balearic Island of Mallorca for the Ironman 70.3 at Alcudia   A firm team favourite race for Total Tri Training, and we have Senior Coach Adam Memrey joining the show to give his expert input on the course, following a top 10 in his age group at...

Our limited series of Ultimate Triathlon Race Guides, with Show hosts Kirsty Walker and Katy Armitage along with special guests, kicks off with the UK 70.3 season opener, Outlaw Half Nottingham   Kit walker, Former winner of the Outlaw joins the show to give his expert input on the course   Whether seasoned Age grouper or first time Finished the Total Tri Crew delivery a great show covering: ·    ...

Open water season is here — are you ready? In this episode of the Total Tri Coaching Podcast , we break down how triathletes can prepare properly for the open water swim season and race with more confidence this year. We cover how to use pool sessions to get race-ready, wetsuit practice, sighting drills, race start tactics, and the key skills every athlete should develop before their first triathl...

🏊🚴🏃 Get race-ready with this in-depth Total Tri Training podcast episode all about the final training block before race day. We break down how to shift from building fitness to expressing it, covering the key 4–8 week period leading into your A-race. Whether you’re racing Sprint, Olympic, 70.3, or Full Ironman, we explain how to taper properly, reduce fatigue, maintain sharpness, and dial in ra...

In this episode, we strip things back and share the lessons that actually matter—not trends, not hype, just real-world experience from decades in endurance sport. Here’s what we cover: 🔹 Mastering Intensity It’s not about going as hard as possible—it’s about precision. We break down the difference between threshold and VO2 work, and why most athletes get both wrong. 🔹 Training Skills, Not Just F...

“HR, HRV & Heart Health: What Triathletes NEED to Know”   In this episode, we sit down with a cardiologist to unpack heart health in triathlon — from HR and HRV to warning signs, screening, and the truth about arrhythmias like Atrial Fibrillation. If you train hard, track your data, or care about long-term performance, this is a must-listen.   How the heart adapts to endurance training What’s...

Can triathletes become successful ultra runners — and can ultra running actually make you a better triathlete? In this episode of the Total Tri Training Podcast , Phil and Grant are joined by elite ultra runner Caspian James , an athlete Phil has coached for several years. The guys discuss how triathlon-style cross-training — especially cycling, strength training, and smart aerobic development — c...

In this episode of the Total Tri Coaching Podcast , Phil and Grant discuss why 70.3 triathlon training is an ideal basis to build your training from as an endurance sports athletes who wants to maximise all of the opportunities out there.   The endurance landscape has changed. To be the best, you need to be quite specific of course, but most athletes are not trying to be a World Champion, may not...

Most runners think getting faster means running more or running harder — but that’s only part of the story.   In this episode of the Total Tri Training Podcast, Phil and Grant are joined by Rose Fernando from Podium Physio and the Run Clinic in Raynes Park, London, to unpack four overlooked factors that can dramatically improve your running performance — and one key area most athletes focus on but...

Do triathletes really need 120g of carbs per hour? Are liquid carbs better than solids? Is fasted training the key to fat adaptation — and are supplements actually game changers? In this quickfire episode of the Total Tri Training Podcast, we’re joined by Scott Tindall from Fuelin to break down the most common sports nutrition claims in triathlon and endurance sport. We tackle: * Carbohydrate myth...

In this episode, we sit down with British professional triathlete Cam Main to unpack his journey from a lightning-fast but injury-prone short-course athlete to Ironman winner and Kona qualifier. Cam opens up about his early years in the sport, training in Loughborough alongside athletes like Alex Yee and Cassandre Beaugrand, and the lessons learned from a high-performance short-course environment....

Races are selling out faster than ever — and while that’s a great sign for triathlon’s popularity, it’s also changing how athletes plan their seasons. In this episode, Grant and Phil unpack whether sold-out races are actually helping athletes, or quietly creating more pressure, less flexibility, and fewer opportunities to race.   We talk about why many athletes now race less often than they used t...

Your training doesn’t need more Click-bait— it needs clarity. In this episode of the Total Tri Training Podcast, Grant and Phil break down five key winter training sessions that actually move the needle — and more importantly, why they work, how to execute them properly, and who they’re truly for. This isn’t a list of flashy workouts designed for clicks. It’s an honest coaching conversation about...

January has a way of making everyone hit reset — whether they planned to or not. In this episode, we chat about why New Year’s resolutions so often fall apart, and why it’s usually not a motivation issue, but an approach problem. Instead of trying to overhaul your whole self, we talk about using January as a chance to pause, reflect, and make a few smart adjustments.  Focus on what went right last...

🎧 How Hard Is Hard Enough? Demystifying Training Intensities Training intensity is one of the most talked-about—and most misunderstood—topics in endurance sport. Last week on the Total Tri Training Podcast, host Phil Murphy and elite triathlete Grant Sheldon dive headfirst into the confusion surrounding training zones, RPE, pace, power, and lab-based metrics. This episode cuts through the noise t...

In this episode of the Total Tri Training Podcast, hosts Phil and Grant open the door to the world of effective coaching. Whether you're already a coach, considering becoming one, an athlete working with a coach, or someone thinking about getting a coach, this conversation offers valuable insight from two people with a high level of success in the industry Phil and Grant explore the importance of:...

In this episode of the Total Tri Training Coaching Podcast, hosts Phil Murphy and Grant Sheldon are joined by special guest Fran Recchia for a deep dive into what it really takes to stay fast after 40. Aimed at masters athletes in triathlon and other endurance sports, this conversation breaks down the realities of aging—and the opportunities that come with it. We explore two key themes: 1. What yo...

This week’s Total Tri Training Coaching Podcast is all about data and technology Triathlon has always pushed the boundaries of innovation — even more than cycling, where strict tech rules hold things back. That cutting-edge spirit is part of what makes the sport so exciting. But with so much tech available, it’s impossible (and unnecessary) to use everything. So the real questions are: How do you...